QUICK FIXES THAT WORK

PRE-DIABETES: Eat more soluble fibre such as oats, beans, lentils and apples; swap white carbs for whole grains; walk for 10-15 minutes after meals to steady blood sugar.

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TIP: Real food beats refined.

CHOLESTEROL: Plant sterols block cholesterol absorption, lowering LDL by up to 12 per cent when taken daily in fortified foods or supplements; eat 30g of fibre a day from beans, oats, fruit, veg and seeds; pick heart-healthy fats such as olive oil and avocado; cut out ultra-processed foods.